“Firecracker Five” Workout

The boom, pop, and whistle of fireworks are fading as the Fourth of July rolls into the fifth. In celebration of our nation’s Independence Day, I want to share my latest workout, “Firecracker Five,” a circuit that works your muscles from head to toe.

Firecracker Five

Equipment: dumbbells or kettlebells, TRX straps

Aim to move continuously from one exercise to the next, resting as needed. Rest for 60-90 seconds at the end of each round.

Complete three to six rounds, based on the time you have available and your energy level for the day.

A1: Dumbbell Reverse Lunge — 8 reps per side, alternate legs

A2: One-Arm Kettlebell Press — 8 reps per side

A3: Kettlebell Deadlift — 8 reps

A4: TRX Inverted Row — 8 reps

A5: Hollow Body Hold “Reps” — 8 reps, 3-second leg lowering

If you don’t have access to both dumbbells and kettlebells, you can use whichever one you have to complete the exercises; for example, do a one-arm dumbbell press if you only have dumbbells.

If you need a modification for one of the exercises, please reach out to me by leaving a comment below or find me on Instagram or Facebook.

Video demo #1 of the first 3 exercises (only a few reps shown)

Video demo #2 of the last 2 exercises

Download a PDF rep sheet of this workout.


Featured image by Adam Carter

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s